A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All featured recipes list macros and Weight Watchers points to help you stay on track.
Free 7 Day Healthy Meal Plan (Feb 17-23)
I recently launched the Skinnytaste community — a free place to connect with fellow home cooks, swap recipes, preview new dishes, join challenges, and share tips. If you enjoy practical, family-friendly meals and community support, consider joining to get ideas and inspiration every week.
A Word About the New WW Points Plan
Weight Watchers recently added more zero-point foods (including oatmeal). While I update points across recipes, please note each recipe on the site links to the WW recipe builder (mobile only), which will automatically calculate the new points. If you find a recipe showing updated points on the site, leaving a comment on that recipe helps me update the site faster.
If you’re new to these meal plans, I publish free 7-day, flexible plans that act as a guide and allow plenty of wiggle room. You can add snacks, coffee, fruit, dessert, wine, or swap meals to suit your preferences. You’ll find the full recipe index on the site to choose alternatives by course. Depending on your goals, a good starting point is about 1500 calories per day, though individual needs vary by age, activity level and weight.
This plan includes a detailed grocery list designed to simplify shopping, save time and reduce food waste. Having the right ingredients on hand makes it easier to stick with healthy choices instead of eating out.
If you use Facebook, the Skinnytaste Facebook Community is a great place to see photos of recipes people are making and get additional tips. You can also sign up for email updates so you never miss a new meal plan.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner that includes weekly meal planning grids (tear-out pages you can put on the fridge), a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It also includes space for gratitude, intentions and weekly goals — a helpful tool to plan meals, reduce stress and keep on track.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- IndieBound
With grocery prices on the rise, meal planning is one of the best ways to eat well on a budget. Planning reduces waste, lowers costs and helps you avoid last-minute takeout. For more budget-friendly options, explore the 5-day Budget Friendly Meal Plans available by signing up for Relish+ (14-day free trial available).
Meal Plan:
Breakfast and lunch Monday through Friday are planned for one serving each, while dinners and weekend meals are designed to serve a family of four. Several recipes provide leftovers for an extra meal. The grocery list below is comprehensive and covers everything needed to prepare the full week.
MONDAY (2/17)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Roast Beef Sandwich with Arugula and Shaved Parmesan with 1 cup cucumber slices
D: Tofu Stir-Fry with Vegetables in a Soy Sesame Sauce and Instant Pot Jasmine Rice
Total Calories: 1,196*
TUESDAY (2/18)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Roast Beef Sandwich with Arugula and Shaved Parmesan with 1 cup cucumber slices
D: Slow Cooker Chicken Enchiladas with Cilantro Lime Cauliflower Rice and 1 ounce avocado
Total Calories: 1,149*
WEDNESDAY (2/19)
B: Avocado Toast with Sunny-Side Egg and an orange
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: Asian Chicken Meatballs with leftover Instant Pot Jasmine Rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,195*
THURSDAY (2/20)
B: Avocado Toast with Sunny-Side Egg and an orange
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: Spinach, Prosciutto and Mozzarella Stuffed Pork Tenderloin with Instant Pot Mashed Potatoes and Garlic Butter Mushrooms
Total Calories: 1,112*
FRIDAY (2/21)
B: Greek Yogurt with Berries, Nuts and Honey
L: Roast Beef Sandwich with Arugula and Shaved Parmesan with 1 cup cucumber slices
D: Lobster Risotto with Air Fryer Green Beans
Total Calories: 1,163*
SATURDAY (2/22)
B: Breakfast Egg Rolls with 1/4 cup salsa
L: Pepperoni Pizza Bites with 8 baby carrots
D: Dinner out
Total Calories: 578*
SUNDAY (2/23)
B: Breakfast Pizza
L: 1 3/4 cup Pasta Fagioli Soup
D: Stuffed Peppers with Arugula Salad
Total Calories: 1,146*
*This plan is a guide. Many women aim for around 1500 calories per day, but needs vary. Use a calorie calculator to estimate your personal needs. I’ve left room to add beverages, snacks, fruit, dessert, or wine as desired.
**Use a double-dough recipe to make extra for Sunday breakfast.
*Google doc with printable notes and substitutions is available for reference.
Shopping list
Produce
- 2 medium bananas
- 1 (6-ounce) container raspberries
- 1 (6-ounce) container blueberries
- 2 medium oranges
- 2 medium limes
- 1 medium plus 1 large lemon
- 2 small (5-ounce) Hass avocados
- 2 medium English cucumbers
- 1 small plus 1 medium red bell pepper
- 4 large bell peppers (any color)
- 1 small jalapeno
- 3 medium heads garlic
- 1 medium shallot
- 1 (3-inch) piece fresh ginger
- 2 pounds Russet potatoes
- 1 pound green beans
- 1 medium head cauliflower (or 1 pound riced cauliflower)
- 1 small bunch broccolini
- 1 1/2 pounds broccoli florets
- 1 pound Cremini or Baby Bella mushrooms
- 1 small bunch celery
- 1 medium bag baby carrots
- 1 large bunch green onions
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh basil
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (5-ounce) clamshell baby spinach
- 1 (1-pound) clamshell baby arugula
- 1 dry pint cherry or grape tomatoes
- 2 medium yellow onions
Meat, Poultry and Fish
- 1/2 pound chicken or turkey breakfast sausage
- 1 package center-cut bacon (or substitute chopped prosciutto where noted)
- 1 small package sliced prosciutto
- 1 small package turkey pepperoni
- 9 ounces fresh or sliced deli roast beef
- 1 pound 93% lean ground chicken
- 1 pound boneless, skinless chicken thighs or breasts
- 1 pound 90% lean ground beef
- 1 pound pork tenderloin
- 2 1/2 pounds raw lobster meat (about 3 tails; you need 1 1/2 cups raw)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Freshly ground pepper or pepper grinder
- Sriracha sauce
- Crushed red pepper flakes
- Honey
- Bay leaves
- Dried basil
- Dried parsley
- Dried oregano
- Reduced sodium soy sauce
- Sesame oil
- Sesame seeds
- Cumin
- Hot chili powder
- Dijon mustard
- Paprika
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 package egg roll wrappers
- 1 (16-ounce) package super-firm tofu
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 small container regular or light sour cream
- 1 small box unsalted butter
- 1 small tub whipped butter (or extra unsalted butter + pinch of salt)
- 1 (8-ounce) carton 1% buttermilk
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded Mexican blend or Monterey Jack cheese
- 1 small fresh whole-milk mozzarella ball
- 1 small wedge fresh Parmesan cheese
- 1 small wedge Pecorino Romano cheese
Grains
- 1 small package quick or old-fashioned oats
- 1 package plain panko breadcrumbs
- 1 package seasoned breadcrumbs
- 1 small loaf sliced whole-grain bread
- 1 (8-ounce) baguette or French bread
- 1 small package unbleached all-purpose flour
- 1 package dry ditalini or other small pasta
- 1 small package dry jasmine rice
- 1 small package Arborio rice
- 1 small package corn tortillas
Canned and Jarred
- 1 small jar creamy peanut butter
- 1 small jar salsa
- 1 small jar marinara or pizza sauce
- 1 (15-ounce) can plus 1 (28-ounce) can tomato sauce
- 1 (4-ounce) can or tube tomato paste
- 1 (15-ounce) can crushed tomatoes
- 1 small jar sun-dried tomatoes
- 1 (15-ounce) can cannellini beans
- 1 (15-ounce) can low-sodium black beans
- 1 small can or jar chipotle chilies in adobo
- 3 (32-ounce) cartons chicken or vegetable broth
- 1 (32-ounce) carton reduced-sodium vegetable broth
Misc. Dry Goods
- 1 small package almonds (or 2 tablespoons from bulk)
- 1 small package walnut halves (or 1 tablespoon from bulk; can substitute almonds)
- 1 small package chia seeds (or 2 teaspoons from bulk)
- 1 small bottle sherry wine
- Baking powder
- Cornstarch or arrowroot powder
*Grain items can be purchased gluten-free if preferred.